Free TIPP Skills Guide

Practical strategies for moments of intense overwhelm

Sometimes emotions become so intense that it feels difficult to think clearly, problem-solve, or know what to do next.

During moments of high distress, our nervous system can shift into a state of alarm. When this happens, it can feel as though our thoughts are racing, our emotions are escalating, or our bodies are on high alert.

TIPP is an evidence-informed set of skills from Dialectical Behaviour Therapy (DBT) that uses the body to help reduce emotional intensity and bring the nervous system back towards a calmer state.

These strategies are not designed to make difficult feelings disappear. Instead, they can help create enough steadiness to respond with greater clarity and care.

How to use this exercise

Use this guide when you are feeling overwhelmed, emotionally flooded, or struggling to settle your thoughts and emotions.

Move through the exercises at your own pace and start with whichever skill feels most accessible. There are no right or wrong responses. Simply notice what changes in your body and emotions as you go.